Monday
General Warmup (GW)
Squat Routine
Notes. Follow routine step by step.
Mobility (MO)
Upper Body Mobility Routine N.3
Notes.
5 Exercises
- T-Spine Extend: 3” hold in top position, 3” hold in bottom position 10 reps
- T-Spine Extend: grab a PVC with a supinated grip and extend elbows 10 slow reps
- Shoulder Rotation: Internal and external rotation: 10 reps (each side)
- Mix Grip Bar Hold: 10” active hang, 10” passive hang (each side)
- Table Rotation: 10 Reps
Activation (AT)
2 Sets for Quality
- 8+8+8 Tall Kneeling Scapula Band
- 6 Half Strict TTB Tempo 2-2-2-2
- 10 FitBall Hip Extension
Tall Kneeling Scapula Band
Half Strict TTB
FitBall Hip Extension
EMOM for 8′[um_show_content roles=’um_top,um_onair,administrator’] | EMOM for 9′[/um_show_content]
1) 5 + 5 Front Foot Elevated Kettlebell Muscle Snatch (16/12 kg)
2) 5 + 5 Single Dumbbell Muscle Snatch Bottom position (15/12 kg – 2,5 kg Plate)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
[/um_show_content]
Front Foot Elevated Kettlebell Muscle Snatch
Single Dumbbell Muscle Snatch Bottom position
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Double Kettlebell Plank
Power & Power Endurance (PE)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
EMOM 3′
100m Row + 1 Power Snatch + 1 Hang Squat Snatch @ [percent value=’35’ of=’snatch’ in=’kg’][/percent]
rest 1′
EMOM 3′
150/140m Row + 1 Power Snatch + 1 Hang Squat Snatch @ [percent value=’40’ of=’snatch’ in=’kg’][/percent]
rest 1′
EMOM 3′
200/180m Row + 1 Power Snatch + 1 Hang Squat Snatch @ [percent value=’45’ of=’snatch’ in=’kg’][/percent]
rest as need
[/um_show_content]
Every 2′ for 6′
250/220m Row + 2 Snatch any style @ [percent value=’50’ of=’snatch’ in=’kg’][/percent]
rest 2′
Every 2′ for 6′
300/250m Row + 2 Snatch any style @ [percent value=’55’ of=’snatch’ in=’kg’][/percent]
Strength & Strength Endurance (SE)
SE1: 6 Rounds For Time
6 Strict Chest to Bar
6 Back Squat from Rack @ [percent value=”50″ of=”backsquat” in=”kg”] [/percent]
[/workout_short]
Insert ONLY your SE1 score.
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Rest 3′[workout_short title=’MON_SE2′ result_type=’time’]
SE2: 6 Rounds For Time
3 Strict Ring Muscle Ups
3 Back Squat from Rack @ [percent value=”75″ of=”backsquat” in=”kg”] [/percent][/workout_short]
Insert ONLY your SE2 score.
[/um_show_content]
Work Capacity (WC)
Every 2′ until Death – cap Time 10′
66 Double Unders
11 Shoulder to Overhead 50/35Kg
7 Front Facing Burpees[/workout_short]
Insert ONLY your WC1 score.
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Tuesday
General Warmup (GW)
15′ EMOM
- 45″ Skierg
- 8 Barbell Bent Over Row 2″Hold @Top
- 20″+20″ Elbow Plank Star
- 16 Banded Press FTN/BTN Alternate
- 8 Kang Squat 1″@Hold Every Pos
Barbell Bent Over Row
Elbow Plank Star
Banded Press FTN/BTN Alternate
Kang Squat
Mobility (MO)
Upper Body Mobility Routine
Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.
Ankle Mobility – Part 3
Activation (AT)
EMOM for 8′[um_show_content roles=’um_top,um_onair,administrator’] | EMOM for 9′
1) 10 Banded Russian Swing (20/16 kg)
2) 6 Double Kettlebell Hang Clean Single (16/12 kg)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
[/um_show_content]
Banded Russian Swing
Double Kettlebell Hang Clean Single
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Double Kettlebell Tall Clean
[/um_show_content]
Power & Power Endurance (PE)
Squat Clean
Ramping by single until reach [percent value=’75’ of=’squatclean’ in=’kg ‘][/percent]
From 00:00 to 04:00
9 Front Burpees Over Kettlebell 60/50cm
9 Toes To Bar
9 American Swings 24/16Kg
6 Front Burpees Over Kettlebell 60/50cm
6 Toes To Bar
6 American Swings 24/16Kg
then
1 Squat Clean @ [percent value=’75’ of=’squatclean’ in=’kg ‘][/percent]
From 04:00 to 08:00
10 Front Burpees Over Kettlebell 60/50cm
10 Toes To Bar
10 American Swings 24/16Kg
7 Front Burpees Over Kettlebellr 60/50cm
7 Toes To Bar
7 American Swings 24/16Kg
then
1 Squat Clean @ [percent value=’77’ of=’squatclean’ in=’kg ‘][/percent]
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
From 08:00 to 12:00
11 Front Burpees Over Kettlebell 60/50cm
11 Toes To Bar
11 American Swings 24/16Kg
8 Front Burpees Over Kettlebell 60/50cm
8 Toes To Bar
8 American Swings 24/16Kg
then
1 Squat Clean @ [percent value=’80’ of=’squatclean’ in=’kg ‘][/percent]
[/um_show_content]
Strength & Strength Endurance (SE)
6 Rounds For Time
6 Shoulder Press @ [percent value=”30″ of=”bench-press” in=”kg”] [/percent]
6 Strict Ring Dips
3.3.2.2.1.1 Shouldering @ 70/45Kg[/workout_short]
Aerobic Power & Lactic Training (AP)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
AMRAP 1′
16/11 Cal Assault Bike
8 m Handstand Walk
Max Effort American Swings 32/24 Kg
Easy active rest 3′ x 5 rounds
[/workout_short]
Insert Total Reps of American Swings
[/um_show_content]
Work Capacity (WC)
EMOM 15′
1st – 15 GHD Situps
2nd – [percent value=”35″ of=”strict-handstand-push-ups” in=””] Handstand Pushups[/percent]
3rd – 12 Overhead Squat @ [percent value=’35’ of=’snatch’ in=’kg’][/percent]
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Wednesday
Mobility (MO)
Myofascial Release
Upper Body Myofascial Release – Part 1
Upper Body Myofascial Release – Part 2
Upper Body Myofascial Release – Part 3
Thoracic Spine
Thoracic Spine Mobility – Part 1
Thoracic Spine Mobility – Part 2
Thoracic Spine Mobility – Part 3
Thoracic Spine Mobility – Part 4
Thoracic Spine Mobility – Part 5
Lower Body Myofascial Release, Part 1
First work general, move slowly and lightly.
Second work to specific trigger point, do some rotation or flexion/extension if necessary.
Foam Roller
- Quad
- Adductor
- Glutes
- Tensor fascia lata (lateral part of the leg)
Supernova
- Glute medius
- Great glute
- Hamstring
Supernova and lacrosse
- Hamstring
Lower Body Myofascial Release, Part 2
Lower Body Myofascial Release, Part 2
First work general, move slowly and lightly,
Second work to specific trigger point, do some rotation or flexion/extension if necessary.
Anterior tibial
- Do some flexion/estension and working to hard or painful areas
Gastrocnemius, soleus and achilles tendon
- Do some flexion/estension and working to hard or painful areas
Peroneals
- Do some flexion/estension and working to hard or painful areas
If you need some extra muscle release, work with lacrosse and elbow together.
Hip Mobility Routine
Iliac muscle
- release with KB
HK position
5 to 10 reps each movement
- Neutral femoral position
- External femoral rotation
- Internal femoral rotation
- Neutral femoral position + Trunk rotation
Adductor
- First position 10 reps + 10 rotation
- Secondo position 10 reps + 10 rotation
Cossack Position
- Hold 30”
Pigeon on the bench
- 10 Trunk rotation + 20” hold
- 10 Trunk flexion + 20” hold
- 20” hold with perfect vertical trunk
Hamstring stretch
- Maintain posterior tilt and lumbar extension
- Focus to good posture and stretch the muscle of legs
- 10 Trunk flexion + 20” hold
- 10 trunk rotation + 20” hold
Functional Strength (FS)
Functional Strength – T.U.T – Upper Body
3 Sets of:
12 Seated Hammers Curl Alternate (15/12 kg) – tempo 3.1.3.1
12 Bench Triceps Curl (15/12 kg) – 3.1.3.1
6 + 6 Mix Rack Dumbbell Curl & Filly Press (24/20 – 15/12 kg) – tempo 3.3.1.1
3′ rest bet
Seated Hammers Curl Alternate
Bench Triceps Curl
Mix Rack Dumbbell Curl & Filly Press
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Functional Strength – T.U.T – Lower Body
3 Sets of:
6 Dynamic Load Axle Bar Over Head Squat – Load as you feel – tempo 3.3.1.1
12 Double Dumbbell Split Romanian Deadlift Left (20/15 kg) – 3.1.3.1
12 Double Dumbbell Front Rack Step up (20/15 kg)
12 Double Dumbbell Split Romanian Deadlift Right (20/15 kg) – 3.1.3.1
3′ rest bet
Dynamic Load Axle Bar Over Head Squat
Double Dumbbell Split Romanian Deadlift
Double Dumbbell Front Rack Step up
[/um_show_content]
Friday
General Warmup (GW)
Bodyweight Routine
Notes. Follow routine step by step.
Mobility (MO)
Upper Body Mobility Routine N.2
Notes.
6 Exercises:
- Quadruped T-Spine rotation – 10 reps
- Seated Quadruped T-Spine rotation – 10 reps
- Scorpion 90° – 10 reps each side
- Shoulder flexion – 5 reps x 3 sets each side
- Shoulders Dislocates with band 10 reps (slowly)
- Shoulder extension with barbell – 10 Reps
Ankle Mobility – Part 2
Activation (AT)
2 Sets for Quality
- 12 Plank Rotation Alternate with 1″ Hold @Top
- 3+3 Cossack Squat + Lunge (1 rep is 3 movement Cossack squat + 3 movement of Lunge)
- 5+5+5 3 Position Squat Band Face Pull
Plank with Trunk Rotation
Cossack Squat + Lunge
3 Pos Squat Band Face Pull
EMOM for 8′[um_show_content roles=’um_top,um_onair,administrator’] | EMOM for 9′[/um_show_content]
1) 10 Double Kettlebell Cossack Thruster (12/8 kg)
2) 4 + 4 Double Kettlebell Front Rack Contralateral Step Thruster (12/8 kg)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
[/um_show_content]
Double Kettlebell Cossack Thruster
Double Kettlebell Front Rack Contralateral Step Thruster
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Single Kettlebell Squat Clean Thruster
[/um_show_content]
Power & Power Endurance (PE)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
EMOM 3′
0,2 Km Assault Bike
1 Power Clean + 1 Hang Squat Clean @ [percent value=’35’ of=’squatclean’ in=’kg’][/percent]
Rest 1′
EMOM 3′
0,3 Km Assault Bike
1 Power Clean + 1 Hang Squat Clean @ [percent value=’40’ of=’squatclean’ in=’kg’][/percent]
Rest 1′
EMOM 3′
0,4 Km Assault Bike
1 Power Clean + 1 Hang Squat Clean @ [percent value=’45’ of=’squatclean’ in=’kg’][/percent]
Rest as need
[/um_show_content]
Every 2′ for 6′
0,6/0,5 Km Assault Bike
2 Clean any style @ [percent value=’50’ of=’squatclean’ in=’kg’][/percent]
Rest 2′
Every 2′ for 6′
0,7/0,6 Km Assault Bike
2 Clean any style @ [percent value=’55’ of=’squatclean’ in=’kg’][/percent]
Mobility (MO)
Ankle Mobility – Part 3
Strength & Strength Endurance (SE)
SE1: 6 Rounds For Time
6 Alt. Pistol Squat
6 Step Over the Box 60/50 Cm carrying 2 DB @ 30/22,5 Kg
[/workout_short]
Insert ONLY your SE1 score.
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Rest 3′
[workout_short title=’FRI_SE2′ result_type=’reps’]
SE2: AMRAP 2′
20 m Axle Bar Overhead Lunges @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] 20 Prone Grip Axle Bar Deadlift @ [percent value=’50’ of=’snatch’ in=’kg’][/percent] [/workout_short]
Insert ONLY your SE2 score.
Rest 2′
[workout_short title=’FRI_SE3′ result_type=’reps’]
SE3: AMRAP 2′
20 m Axle Bar Overhead Lunges @ [percent value=’67’ of=’snatch’ in=’kg’][/percent] 20 Prone Grip Axle Bar Deadlift @ [percent value=’67’ of=’snatch’ in=’kg’][/percent] [/workout_short]
Insert ONLY your SE3 score.
[/um_show_content]
Work Capacity (WC)
WC1: AMRAP 6′
8 Double Dumbbells Hang Clean&Jerk 2 x 22,5/15 Kg
12 Pull-ups
16 Cal Row[/workout_short]
Insert ONLY your WC1 score.
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Rest 3′ – NO ACTIVE REST, STOP YOURSELF!
[workout_short title=’FRI_WC2′ result_type=’reps’]
WC2: AMRAP 6′
8 Double Kettlebells Hang Clean&Jerk (Long Cycle) 2 x 24/16 Kg
12 Chest to Bar
16 Cal Ski Erg or 18 Cal Row[/workout_short]
Insert ONLY your WC2 score.
[/um_show_content]
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible
Saturday
General Warmup (GW)
2′ Row @ easy pace
2′ Bike @ easy pace
2′ Skierg @ easy pace
Mobility (MO)
Lower Body Mobility Routine N.2
Notes.
6 Exercises:
- 3 Position Cat-Cow: 10 reps
- Quadruped T-Spine Lower Rotation: 10 reps
- Hip Rotation on Box: 10 reps left, 10 reps right, 10 reps trunk flexion (each leg)
- Hip Internal Rotation : 10 reps with 3” hold knee on the ground (both legs), then with a knee on the ground extend and rotation the trunk to the opposite side 10 reps (each leg)
- Frog Stretch: 10 reps backward, 10 reps forward
- 90/90 position: 10 reps of perfect rotation
Upper Body Mobility Routine N.3
Notes.
5 Exercises
- T-Spine Extend: 3” hold in top position, 3” hold in bottom position 10 reps
- T-Spine Extend: grab a PVC with a supinated grip and extend elbows 10 slow reps
- Shoulder Rotation: Internal and external rotation: 10 reps (each side)
- Mix Grip Bar Hold: 10” active hang, 10” passive hang (each side)
- Table Rotation: 10 Reps
Activation (AT)
2 Sets for Quality
- 8/10 Inverted Ring Row Scapula Retraction-Protraction (1+1 = 1 Rep)
- 14/16 Hip Rotation + Extension
- 5+5+5 3 Pos. HK Pallof Press
Inverted Ring Row Scapula Retraction-Protraction
Hip Rotation + Extension
3 Pos Pallof Press
EMOM for 8′[um_show_content roles=’um_top,um_onair,administrator’] | EMOM for 9′[/um_show_content]
1) 5 Kettlebell Burpees Double Snatch Step up Left Leg (12/8 kg)
2) 5 Kettlebell Burpees Double Snatch Step up Right Leg (12/8 kg)
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
[/um_show_content]
5 Kettlebell Burpees Double Snatch Step up
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
Wall Walk to Hand Stand 45 degrees
[/um_show_content]
Power & Power Endurance (PE)
Squat Snatch
Ramping by single until reach [percent value=’75’ of=’snatch’ in=’kg ‘][/percent]
From 00:00 to 04:00
12 Dumbbell Snatch Alt. 22,5/15 Kg
12 Box Jump 70/60cm
9 Dumbbell Snatch Alt. 22,5/15 Kg
9 Box Jump 70/60 cm
then
1 Squat Snatch @ [percent value=’75’ of=’snatch’ in=’kg ‘][/percent]
From 04:00 to 08:00
13 Dumbbell Snatch Alt. 22,5/15 Kg
13 Box Jump 70/60 cm
10 Dumbbell Snatch Alt. 22,5/15 Kg
10 Box Jump 70/60 cm
then
1 Squat Snatch @ [percent value=’77’ of=’snatch’ in=’kg ‘][/percent]
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
From 08:00 to 12:00
14 Dumbbell Snatch Alt. 22,5/15 Kg
14 Box Jump 70/60 cm
10 Dumbbell Snatch Alt. 22,5/15 Kg
10 Box Jump 70/60 cm
then
1 Squat Snatch @ [percent value=’80’ of=’snatch’ in=’kg ‘][/percent]
[/um_show_content]
Strength & Strength Endurance (SE)
Double Dumbbell Bench Press
80 Reps for time @ 2×22,5/15 Kg
[/workout_short]
Insert ONLY your SE1 score.
Work Capacity (WC)
From 00:00 to 10:00
WC1: 3 Rounds of:
500 m Row
10 Sumo Deadlift High Pull 50/35 Kg
5 Ring Muscle Ups
[/workout_short]
Insert ONLY your WC1 score.
rest 1′
[workout_short title=’SAT_WC2′ result_type=’time’]
From 11:00 to 21:00
WC2: 3 Rounds of:
1000 m Bike Erg or 1,2 Km Assault Bike
10 Thrusters 50/35 Kg
5 Bar Muscle Ups[/workout_short]
Insert ONLY your WC2 score.
Reserved for ON AIR
[um_show_content roles=’um_top,um_onair,administrator’]
From 22:00 to 32:00
WC3: 3 Rounds of:
400 m Run
5 Power Snatch 50/35Kg
5 Toes To Bar
5 Clean&Jerk 50/35Kg
5 Toes To Bar[/workout_short]
Insert ONLY your WC3 score.
[/um_show_content]
Stretching & Mobility (MS)
Lower Body Stretching and Deload
5 positions:
- Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
- Legs and Back rotation – 10 to 20 reps slowly and stretch the back
- L position – stretch lateral and back chain 30” to 60”
- Half kneeling stretch quads – 30” to 60”
- Child pose – 30” to 60” every position
Upper Body Stretching and Deload
5 positions:
- Traps stretch
- Shoulder Internal Rotation and Traps Stretch
- Shoulder Low External Rotation
- Latissimus dorsi stretch
- Shoulder High External Rotation
Focus to the part you need more stretching, from 60” to 120” each position.
Follow the sequence and add some slowly rotations if possible